The Fruit Trap: What You Think You Know About Healthy Snacking Could Be Sabotaging Your Diet

We’ve all heard it—“Fruit is healthy, eat more of it.” And sure, a perfectly ripe mango or a handful of strawberries seems like the ultimate guilt-free indulgence. But if you’re on a mission to drop a few pounds or keep your blood sugar in check, it’s time to get strategic.

We called in licensed nutritionist Ting-Chieh Lin to break down the eight biggest myths around fruit, and how to enjoy it without quietly undoing your gym sessions or clean eating efforts.

Myth 1: Eating fruit in the afternoon makes you fat.

Only partly true—and mostly only relevant if you have issues with blood sugar regulation. For the average guy? No need to fear the 3 p.m. banana.

However, if weight loss is your goal, avoid eating fruit on an empty stomach. Pairing it with your main meals is smarter: fruit fiber can increase satiety and aid digestion, especially when consumed after a meal. Just don’t overdo it—fruit still contains sugar, and too much (even of a good thing) can tip the scale in the wrong direction.

Pro tip: Aim for 2–3 fist-sized servings of fruit a day, spread out. At any one time, stick to a single fist-sized portion, regardless of variety.

Myth 2: Skip carbs at night and eat fruit instead—instant weight loss.

Not exactly. Daytime is actually the better time to enjoy fruit, since your body is more active and metabolically fired up.

Unless you’re a night owl or working out after dark, avoid fruit as a dinner replacement or late-night snack. That sugar hit, no matter how natural, can throw off your blood sugar and impact weight management.

Myth 3: Can fruit really help you sleep better?

Maybe. Fruits like bananas and kiwis contain tryptophan, a precursor to melatonin—but their sleep-inducing powers aren’t exactly miraculous. If you’re healthy, there’s no harm in a small pre-bed snack. But if you’re watching your weight or managing blood sugar, keep it off your nighttime roster.

Myth 4: If you work out, you can go wild on fruit.

Not so fast. Yes, active bodies need carbs and minerals, and fruits like bananas are a great source of potassium, magnesium, and B vitamins.

Before a workout: Eat fruit 30–60 minutes ahead to fuel your session and avoid digestive issues.
After a workout: Fruit can help replenish glycogen in muscles—just don’t pair it with a sugar bomb smoothie and call it recovery.

Myth 5: Apples and strawberries are “slimming fruits” you can eat unlimited.

Nope. The sugar in fruit isn’t always tied to how sweet it tastes. Some “innocent” fruits—like peaches—can have a high glycemic index, meaning they spike blood sugar fast.

The better choices? Low-GI, high-fiber fruits like apples, guavas, strawberries, kiwis, and cherry tomatoes. On the other hand, watermelon, lychees, and longans? They’re delicious, but best reserved for rare treats.

Myth 6: Sour berries are harmless and can be eaten anytime.

Not quite. While berries are antioxidant powerhouses, their acidity can irritate sensitive stomachs if eaten on an empty one. Stick to having them with meals or paired with yogurt or oats. Otherwise, it’s a one-way ticket to indigestion.

Myth 7: Wait—is a tomato a fruit or a vegetable?

It’s both, technically. Beef tomatoes are low in sugar and treated as vegetables. Cherry tomatoes and grape tomatoes, while sweeter, are low-GI fruits. Keep them to a handful per serving and you’re good.

Myth 8: No time for whole fruit? Juice is just as good, right?

Wrong. Juicing crams multiple servings of fruit into a single glass—minus the fiber, plus all the sugar. And if you’re drinking store-bought juice? You’re likely gulping down added fructose or cane sugar, making it worse than soda in some cases.

If you must juice, drink it in small portions and don’t down the whole bottle at once. Whole fruit always wins.

Licensed nutritionist Ting-Chieh Lin

First published on gq.com.tw